Ways To Prevent Lower Back Pain

Back and neck pain is a common health issue faced by numerous people. The pain can be seen as a warning sign of the underlying health issues or generally can be a common side effect of a non-active lifestyle. The hectic work schedules, long sittings, and many other factors may aggravate the pain. Stretching and regular exercising may not cure the pain permanently, but they can provide some relief. It can reduce your back and neck pain and also strengthen weakened muscles.

But before getting to know some basic stretches, it is essential to note that you must do all these stretches with caution. You must be gentle towards the back and neck to avoid any injury. You must consult the doctor before starting any stretching exercise. You may practice these stretches regularly, but take a break if you feel any discomfort. Do not push beyond your limits. Take control over your breathing and do not strain the body. 

Child Pose

The child pose is a very common yoga pose that helps to stretch the gluteus maximus, spinal cord, and thigh muscles. It helps in relaxing the tightened muscles and improves blood circulation. The tension and pain in the muscles can be relieved from the neck, spine, and shoulders.

• • Place the knees and hands on a flat surface and rest the hips on the heels.
  • Move the hands outwards and start hinging the hips in this direction. 
  • Your belly will rest on the thighs.
  • Now you need to extend the arms alongside the body as your palms face up.
  • Breathe deeply and relax the areas that feel the tension or tightness.
  • Hold onto this position for about 1 minute.

You may repeat the pose 3-4 times a day to get quicker results. In addition, you may place a rolled towel under the thighs for added support.

Knee To Chest Yoga Pose

Knee to chest stretch helps relax the tightened thighs, hips, and glutes.

Follow these steps to do a knee-to-chest stretch:

• • You must lie down on your back and bend both knees to lay your feet flat on the ground. 
  • Keep one knee bent.
  • Bring the other knee towards your chest by placing your hands near the shinbone to support the knee. 
  • It will stretch the spine. Do not lift the hips. 
  • Take a deep breath to release all the tension. 
  • Hold for about 1 minute.
  • Repeat the pose using the other leg.

You may take the help of a pillow under your head if you need extra support.